Medicine ball pull-over
Lie on a bench with your lower back supported and stabilised.
Hold a medicine ball straight up in the air.
Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend.
Squeeze your chest and triceps as you bring the ball back to the original position above your chest.
Hold a medicine ball straight up in the air.
Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend.
Squeeze your chest and triceps as you bring the ball back to the original position above your chest.
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Target muscles: Core and shoulders
This is a fantastic exercise for your core - if done correctly!
Begin with your feet shoulder-width apart, holding the ball in front of your body.
Wrap the weight around your head. Keep a deep athletic stance and your core engaged throughout the rotation. Continue going in one direction or stop and alternate direction after each repetition.
This is a fantastic exercise for your core - if done correctly!
Begin with your feet shoulder-width apart, holding the ball in front of your body.
Wrap the weight around your head. Keep a deep athletic stance and your core engaged throughout the rotation. Continue going in one direction or stop and alternate direction after each repetition.
Medicine Ball Circle Squat
Stand holding a medicine ball in both hands on the right side next to the hip. Circle the medicine ball overhead towards the left as you step out with the left leg into a squat. Step the feet back together, again circling the ball back to the right. For beginners – do the circle without the squat keeping feel shoulder-width apart. Repeat 10 times and switch directions.